Tuesday, January 22, 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids LA

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Did you see the Gauntlet? Did you miss it? Stay tuned for the next one. Contact .(JavaScript must be enabled to view this email address) to get your name on our email list.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 squats => 10 lunge steps => alligator crawl => 3 broad jumps => 100-meter run

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 squats => 5 lunge steps => alligator crawl => broad jump => 50-meter run

WOD –
Varsity:
24-18-12
Wall ball shots, 20#/14#, 10’ target
Power snatch, 95#/65#

Junior Varsity:
24-18-12
Wall ball shots, 14#/10#, 10’ target
Power snatch, 55#/45#

Novice:
24-18-12
Wall ball shots, 10#/8#, 10’ target
Power snatch, 35#/25#

Elementary:
12-9-6
Wall ball shots, dodgeball-6#, 5’-8’ target
Power snatch, unloaded-10#

Preschool:
6-4-2
Wall ball shots, dodgeball, 4-6’ target
Power snatch, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Pistol squat practice

Elementary and Preschool:
5:00
Play with pistol squat progressions

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